alhuey's Journal

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22 July 2016

7/22

bfast - protein smoothie

lunch - 4oz turkey meatloaf, 1/3C black beans

snack - greek yogurt, palmful blueberries, 1T coconut, 1oz almonds, >1T honey

coffee w/ almond milk and 1/4c 2%

Dinner - 1 C spring salad mix, 3 oz sauteed chix strips, sauteed mushroom and onions, 1/4 avocado, 1 roma tomato, 2T homemade honey mustard dressing (honey mustard, whole grain mustard, EVOO, balsamic vinegar, salt)

lactation tea

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22 July 2016

today is 7/22, would love love love to be 175 by 8/1 - that's 10 days. 2 lb loss is much more realistic so I'll be happy if I reach that.

must make working out a priorty over then next 10 days and must also create a plan for when i return to work

here's my work in progess for 8/1:

5:15 - Get up, breastfeed, and get ready for work

6-6:20 - leave for work and have Protein/Caffeine Smoothie on way to work
(1 banana, 1T flax seed, 2T P2B, 1 scoop chocolate protein powder, 1C almond millk, 1 C coffee)

7-7:15 - arrive at work at pump for 45min-1hr

Mid Morning - Fruit/Veggie smoothie w/ Arboone Green Boost supplement

11/11:30 - pump 30 min

12/12:30 Lunch

3/3:30 Snack & Pump 30 mins

examples of lunch/snacks (lunch would be a combination of 1-2 of these things, snack would be just 1 item)

- salad with tuna (2.6 tuna from plain tuna pouch), EVOO/vinegar homemade
dressing (my salads have lots of veggie toppings and often nuts, beans, or
avocado)
- 1/2C 5% fat plain greek yogurt, 1T chia seeds, 1/2T-1oz almonds, palmful fruit
(blueberries, or pomegranates, peaches, etc), 1T coconut flakes, >1T honey
- 1/2 steal cut oatmeal, 1/2-1oz walnuts, 1/4 serving craisins, cinnamon
- veggies w/ hummus or tzatziki (red bell pepper, carrots, broccoli, celery)
- left overs from dinner that would like include 1 serving cooked veggies and 4oz
ground turkey, chix breast, or 1/2 beans
- hardboiled egg

5:45-6:15 Get home

6:30-7 Dinner

4 oz protein, 3-4 servings of fruit and veggies, 0-1 serving starch/complex carb

7:30/8 - pump 30 mins depending on breastfeeding schedule

8/8:30 - 30 min workout

10-11 - pump 30 min just before bed

*drink 75oz of water/day + 1 lactation tea (can have green and herbal tea at work also)

*currently pumping ~20oz of milk/day - until recently was getting 25-30 in addition to breastfeeding (I breastfeed ~3x/day). Need to maintain production when I return to work, if not increase back up to 25-30oz

This schedule is daunting...

Weigh-in: 178.0 lb

lost so far: 3.0 lb

still to go: 13.0 lb

Diet followed reasonably well

add comment losing 2.8 lb a week

21 July 2016

went grocery shopping today and got a lot of stuff to make my food more snazzy - capers, sun-dried tomatoes, whole grain mustard (love the texture). gto some teas and ind. tuna packs to take back to work - returning from maternity leave 8/1. also looked for my flavored nuts, but couldn't find them. i'll get them from another store.

Goal: find fitbit and start tracking steps!!!

7/21 meal run-down:

bfast: protein shake

lunch: 1/2 med yellow squash w ~1/2 ground turkey, ~1/4c black beans, large slice of avocado

snack: granny smith apple

snack: 1/2C greek yogurt, ~1/2 almonds, 1T coconut flakes, 1T chia seeds, palmful blueberries, >1T honey

dinner: ~5 oz turkey meatloaf (w/ greens and oatmeal inside), 1 C spring mix w/ tomatoes, basil, red onion, 1 oz mozzarella, 1 T EVOO, balsamic vinegar - 1 serving spicy sweet potato fries, ~1/3C mushrooms sauteed in EVOO and balsamic dressing, 1/2 kiwi, 1/2 grapefruit, ~1 oz mango

2 oz red wine

lactation tea

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21 July 2016

Ate super clean yesterday -no workout though :(

bfast - portein shake
(whole banana, 2T P2B, 1 scoop chocolate protein powder, 1T flax seed, 1 cup unsweetened almond milk, 1 cup coffee)

lunch - ~1/2C ground turkey w ~1C dirty cauliflower rice

snack - 1/2C greek yogurt, 1oz almonds/pistachios, 1T chia seeds, less than 1T honey, palm full of blueberries

snack - granny smith apple

dinner - 4oz premarinated salmon, ~1.5C spring salad mix, 1/4C black beens, 1/2 cherry tomatoes, 1-2T olive oil, pickled onions and cucumbers (big salad) - 1/2 kiwi, 1/4 grapefruit, 1/4 mango

after dinner - lactation tea

water - either 55oz or 80 (cant remember if i refilled my water bottle 2 or 3 times)

Weigh-in: 178.4 lb

lost so far: 2.6 lb

still to go: 13.4 lb

Diet followed reasonably well

(3 comments) losing 18.2 lb a week

20 July 2016

Weigh-in: 181.0 lb

lost so far: 0 lb

still to go: 16.0 lb

Diet followed N/A

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